the lIVinG journal - Vitacare Pharmacy

JUL - SEP 2012 / THE LOOKING GOOD ISSUE
the lIVinG journal
SMOKING HEART / GUILTY PLEASURES / BLOOD TYPE DIET / A SMILE’S WORTH / zumba
CARDIO EXERCISES FOR the OLDER generation / ten ways to look good inside & out
in THE PURSUIT
OF HAPPINESS
running aFTER 40
for internal circulation only
01
Design & PHotography
Li Sia Tan
Li Szu Tan
Writers
Charlene Lim
Johanna C. Leahy PhD
John Lim
Nikola Loh
content eDITOR
Emma Chong
Looking Good Inside & out
CONTENTS
Welcome back to The Living Journal!
04
We’ve got a great new issue for you, and
10 new Things We Love
it’s all about how to look and feel your
best. Looking good is on our minds all
06
the time, even if we won’t admit it.
Member’s Hot Seat
After all, we’re bombarded every day with
Puan Maria
trends, Photoshopped magazine covers and
diet fads – but the first step to looking
08
good outside is taking care of your
Health
insides.
Spelling Out The Blood
Type Diet & Smoking
22
Beauty
Heart
A Smile’s Worth &
tales for you to follow. You could pick up
12
Inside & Out & Trilogy
a new exercise to get your body moving,
FEATURE
try out some healthy (but delicious)
Running After 40
So we’ve put together a series of
practical and inspirational tips and
recipes, or even hold an impromptu spring
cleaning session. Everything that helps
16
you feel better and think clearer will
Fitness
put you on the right track to looking
Ditch The Workout &
good.
Cardio For The Older
Generation
Here’s to looking good, and feeling even
better – and by the way, you look great.
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FEATURE
All the best,
In The Pursuit Of
The Vitacare Team
Happiness
10 Ways To Look Good
Review
24
Food
Recipes: Banana
Cake, Chocolate Chip
Cookies, Chocolate
Chip Muffin & Guilty
Pleasures
28
Mind & soul
Decluttering Your
Space & Mind
30
Ask the Pharmacist
Mr. Mohd Farik Abdul
Rahman
facebook.com/vitacare
34
Food For The Soul
Franz Kafka
vitacare.com.my
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10
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1
3
5
7
9
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PHOTOGRAPHED AT
Haven Cafe :: Naturally good lifestyle
12 Jln Ampang Hilir 55000 Kuala Lumpur
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4
10 New Things We Love
New Products Available At Vitacare
1.Huggies Baby Wipes
Manufactured in the UK,
Huggies Baby Wipes are alcohol
free and gentle on the skin,
leaving you feeling fresh and
clean. The wipes are available
in a refreshing cucumber
fragrance or fragrance-free.
2.Johnson’s Baby Cooling Bath
The new Johnson’s Baby Cooling
Bath is perfect for our sunny
climes with its cool green
gel texture, floral scent, and
natural herbal extracts of
honey suckle and chamomile.
Its mildness means its perfect
for children’s skin – and
yours too.
2
3.Imedeen Plus 60s
It’s never too early to start
looking after your skin.
Imedeen Plus contains a biomarine complex (from deep sea
fish) that is rich in proteins,
specific polysaccharides and
amino acids. And combined
with skin-boosting nutrients
such as grapeseed extract,
tomato extract and acerola
cherry extract, Imedeen has
been proven to improve the
skin’s density, structure
and dermal tissue quality.
That means a boost in
skin collagen levels and a
reduction in fine lines, so
you can kiss your wrinkles
goodbye.
4.Logona Natural Lipbalm
The delicate skin of your lips
is extremely sensitive; with
no sebaceous glands to supply
protective oil, and only a
thin epidermal layer, it tends
to dry out readily, appearing
chapped and sometimes even
torn. Logona’s lip balm
provides your lips with a
balanced supply of both oil
and moisture with a blend of
premium botanical oils and
waxes.
5.Whole Earth Organic Flakes
Whole Earth Organic Flakes
are a great way to start
your day, being low in
fat and saturates, and
naturally gluten-free. Free
from artificial colours and
preservatives, the flakes are
available in their natural
corn flavour and also Maple
Frosted if you like something
sweet in the morning. Whole
Earth Organic Flakes are
suitable for vegetarians and
vegans.
6.Whole Earth Organic Crunch
If you like a little texture
at breakfast, you’ll find it
with Whole Earth Organic
Crunches. Try the Red Fruit
flavour for clusters of
organic oats combined with
strawberries, redcurrants
and raspberries. Or the Cocoa
Crunch for crisp, chocolatey
clusters of oat and rice. And
since they’re high in fibre
and contain no artificial
additives, you can have a
guiltfree start to the day.
7.Logodent Toothpaste
Hailing from Germany,
Logodent toothpaste is free
of the usual aggressive
surfactants found in most
commercial toothpastes.
Instead it contains herbal
ingredients such as
echinacea, anise and clove
oil to hinder the growth of
bacteria in the mouth and
subsequent tooth decay, while
myrrh and witch hazel help
to strengthen gums. They
also have a special range
just for children, in fun
colours courtesy of natural
plant colourants. Even kids
who don’t brush properly will
get a clean mouth finish, as
Logodent uses gentle sudsing
agents to help disperse the
herbal ingredients into hardto-reach areas.
8.Himalaya Cholesterol Guard
In this new supplement,
Himalaya utilises the
traditional Ayurvedic secrets
of Lasuna and Shuddha guggulu
to combat cholesterol. Lasuna,
also known as garlic, prevents
blood clots and destroys
plaque, thus preventing
atherosclerosis. It offers
hypolipidemic action that
helps to reduce lipid levels
in blood. Shuddha guggulu is
an effective lipid regulator,
and may decrease the
production of cholesterol in
the liver.
9.Pomegreat PurePlus™ 100%
Wholefruit Pomegranate Juice
Drink
Packed with goodness, the
pomegranate is one of nature’s
superfoods, and you can
enjoy all its nutrients in
the refreshing Pomegreat
PurePlus™ Pomegranate
Juice. Pomegranates have
an extraordinarily high
concentration of antioxidants
and vitamins A, C & E, and
as PurePlus™ is 100 percent
natural pomegranate extract,
you’ll be drinking only the
best.
10.Twinings Tea
Whatever your mood, there’s
bound to be a tea to
suit it, and none better
than Twinings. Green Tea
Jasmine provides a natural
source of antioxidants to
protect your body from free
radicals. Fresh & Fruity –
Cranberry & Pomegranate is
caffeine free and adds a
refreshing fragrance to your
environment. Or try A Moment
of Calm – African Rooibos,
Strawberry & Vanilla for a
rich, soothing infusion.
05
Member’s Hot Seat
Puan Maria
VCard Member Of Vitacare Ampang Jaya
Why do you like Vitacare?
I like the staff there. Everyone
is friendly, very helpful and they
know their products well.
What does looking good inside &
out mean to you?
Looking good inside will be
reflected all over your face, your
speech and mannerisms. When you
feel good inside, naturally you
will look good outside! Happy
people create a happy atmosphere.
What do you do to make yourself
feel good inside?
I eat plenty of fresh vegetables
and fresh fruits, and drink plenty
of fruit juice. Any fruit is good
as long as it’s fresh, and mixing
vegetables such as celery, carrot
or cucumber with green apple is
wonderful. Don’t add any sugar. Eat
less oily foods. Drink plenty of
plain warm water.
What do you do to make yourself
feel good outside?
Hiking is the best for muscle
toning and cardio exercise.
For my healthy skin I clean and
moisturise my skin thoroughly and
diligently at least twice a day,
morning and evening. I don’t use
makeup. Just a little mascara and
the lightest lip-gloss.
Our home is special to each &
every one of us. Which part of your
home makes you happy?
The corner of my bedroom where
I pray, my kitchen area where I
prepare food and have breakfast/
dinner with my family, and the
backyard of my house where my
flowers bloom!
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Interests & hobbies fill our free
time & make us happy. What do you
do during your free time?
Free time for me means taking
a break from my work on the
computer. During these breaks
I’ll read books (these days
biography and history books are
my preference), cook, garden, or
iron clothes while listening to
interesting talks and lectures
on topics of interest (religion,
current affairs, relationship,
parenting) on YouTube!
What do you think makes a happy
household?
Flowers certainly make my family
happy. My husband buys me fresh
cut flowers every Friday! And I
have some nice fragrant climbers
at home. I love my little
multicolour morning glory in my
backyard. I enjoy a great view of
it every morning when I prepare
food.
Eating healthy makes one feels
good inside & out. Do you believe
this statement?
Yes, eating healthy makes one feel
great inside and out. Healthy
food and drink build a healthy
life, and make one energetic and
alert. A healthy diet stabilises
one’s emotion and sharpens one’s
thought.
PuaN Maria haS beeN
a VcarD membeR foR
seveN yearS & believes
EatinG healthY fooD
& drinkS makeS one
Vitacare member 001
energetiC & alert.
Kak Sonia, Kuala Lumpur
She likes cooking
02
HEALTH
Spelling Out The Blood Type Diet
To many, the “Blood Type Diet” may sound eccentric,
but it has been gaining popularity among thousands,
including celebrities like Miranda Kerr, Demi Moore,
and Cheryl Cole.
Blood Type O
Traits Those with O blood types are
descendants from hunter-gatherers
who relied mainly on animal protein.
The diet was first introduced in Eat Right 4 Your Type,
a book published in 1997 and written by naturopathic
physician Dr. Peter J. D’Adamo. Under the plan, there
are four specialised diets, tailored around the four
major blood types: A, B, AB or O. The basis for the
diet can be found in lectins, food proteins that each
blood-type digests differently. Under Dr D’Adamo’s
plan, all foods fall into three broad categories:
The right foods Blood type O diets
are relatively protein heavy, so have
plenty of lean beef, lamb, turkey,
chicken, fish, kelp, and seafood.
Supplement the diet with fruits and
vegetables.
Highly beneficial These foods promote good health.
Neutral These foods provide no overt positive effects
beyond providing nutrients.
Avoid These are foods that are incompatible with your
blood type, which can cause inflammation, bloating,
slower metabolism, and even cancer.
Here’s a rough guide to eating for your blood type.
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Foods to avoid Type O may find dairy,
eggs and gluten hard to digest, and
should restrict their consumption of
wheat germ and legumes. Cruciferous
vegetables like cabbage, bok choy,
and cauliflower are also to be
avoided because they inhibit the
production of thyroid hormones.
Blood Type A
Traits This blood type evolved
at the time when humans
developed an agrarian culture.
They have the enzymes and
bacteria required to digest
grains and plants that other
blood types find hard to break
down.
The right foods Vegetables
and carbs suit this category
the best, so stock up on the
greens as well as wholegrain
cereals and pasta. Nuts, seeds
and fruits are also a must.
Foods to avoid Too much meat.
Blood type AB
Traits Type AB is the newest
and rarest of blood types,
found in less than five percent
of the population. Since ABers
share traits with As and Bs,
they’re able to digest a wide
range of foods.
The right foods It’s
recommended that your meals
have vegetables, grains and
seafood – especially red
snapper, salmon, sardines, and
tuna. Those with the AB blood
types are known to process
dairy and eggs efficiently.
Foods to avoid Although those
in the AB group have B’s
adaption to meats, they also
inherited A’s low stomach acid,
so red meat should be eaten
sparingly, and smoked meats
avoided altogether.
Blood type B
Traits Type Bs emerged
when type Os began their
nomadic expeditions into the
highlands, where they started
domesticating animals and
living on meat and dairy.
The right foods Although this
category can freely eat meat,
fish, and wheat-free grains,
that doesn’t mean they should
do so excessively. D’Adamo
recommends leafy greens, and
fruits like bananas, grapes,
plums and pineapple.
Foods to avoid Go easy on the
grains, while avoiding corn,
tomatoes, and rye. Chicken is
also to be avoided, replaced
with more beneficial foods
such as goat, lamb, mutton and
venison.
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08
HEALTH
Smoking Heart
“A smoke after dinner is better than life
after death,” so goes a popular Chinese
saying. While smoking can be pleasurable
for many, the grim fact is that death is
likely to come sooner rather than later for
frequent smokers. Despite the tales you hear
of elderly people smoking until 90, studies
have conclusively shown that smoking will
shorten your lifespan by causing adverse
effects to your cardiovascular system.
The Pleasure Centre: Why Are You Hooked?
A naturally occurring chemical compound
found in plants like tobacco, nicotine is
one of the mostly widely addictive drugs
used in the United States, according to
the National Institute on Drug Abuse. It’s
nicotine that gives smokers the pleasurable
experience, stimulating the body to produce
a surge of neurotransmitters and hormones.
One of those hormones is adrenaline, which
makes your heart beat faster and raises
your blood pressure, making your heart work
harder. The rush may make you feel sharper
in the short run, but prolonged exposure
is likely to cause irregular or uneven
heartbeats, which, according to Drugs.com,
are among the more serious side effects of
nicotine treatments.
The Heart of The Problem
According to the Centers for Disease and
Control Prevention, smoking is directly
linked to over 430,000 deaths in the US each
year, with about 20 percent of all deaths
from heart disease in the US directly
related to cigarette smoking.
So why does smoking affect the heart so
badly? Let’s start with the carbon monoxide
(CO). Produced from the incomplete burning
of combustible products like tobacco, CO
is hazardous, because it combines with
hemoglobin more easily than oxygen, and in
doing so, inhibits the blood’s ability to
carry oxygen.
The normal level of CO for a nonsmoker is
usually between zero and eight parts per
million (ppm), but among smokers, the level
is much higher. In a joint study carried
out by the British Department of Health and
the Tobacco Control Collaborating Centre, a
light smoker was found to have ten – 20ppm
(or two to four percent of blood not working
properly), and a heavy smoker 30 – 40 ppm
(five to seven percent).
Arterial Damage and Clotting
That’s not the end of it. According to the
American Heart Association, smoking is
shown to damage the lining of the arteries,
contributing to a build up of fatty
material that narrows the arteries, which
subsequently leads to angina, heart attack
or stroke. Blocked arteries also disrupt the
oxygen supply to vital organs and limbs such
as the kidneys, stomach, arms, legs and feet
– resulting in peripheral artery disease.
Smokers are also likely to suffer deadly
blood clots in veins. A study in Denmark
that followed nearly 19,000 Danish adults
over 20 years, those who were obese or heavy
smokers had an increased risk of developing
VTE (a clot in a deep vein or a pulmonary
embolism that could be fatal). Compared
with non-smokers, the study noted, those who
smoked 25 cigarettes a day or more had a 52
percent greater risk of developing VTE.
Worth The Risk?
And that’s just the tip of the problems
brought on by smoking. Do you still think
all that’s worth the five minutes of pleasure
after a meal? Think about it the next time
you light up.
11
RUNNING
AFTER
00:00:40
“Running is the greatest metaphor
for life, because you get out of it
what you put into it” Oprah Winfrey
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In April this year, Johanna Leahy
ran her first ever race. Here
she recounts how, at 40, she
discovered a new passion that’s
good for both body and soul.
I
t started with Facebook. Friends in Glasgow, Dublin,
New York, Jakarta and Kuala Lumpur were posting details
of races they’d run. Photos of friends beaming at finish
lines, brandishing medals, revealing personal best
times were becoming commonplace. There seemed to be something
about women in their late thirties and early forties, people
who I’d never thought of as sporty, swapping pushchairs and
diapers for running shoes and heart-rate monitors.
I can’t run, I thought. I was a regular at the gym and a keen
walker, but every time I attempted to raise my walking pace to
a jog, I gave up after a few hundred metres, disheartened at
how hard it was. But I have a competitive streak and I couldn’t
ignore the nagging feeling that if so many other people,
including many of my friends in Malaysia, could regularly run
5km without stopping, why couldn’t I? Yet I wasn’t ready to risk
running with friends for fear I couldn’t keep up. So I bought
running shoes and an app for my phone and decided to start
running alone without fear of public humiliation if I failed.
Getting Started
The app I chose was one of many designed to get people from
their couch to running five km in ten-12 weeks. It encouraged a
build-up of running time interspersed with shorter phases of
walking. About six weeks into the program, I mentioned it to a
friend, detailing my slow progress. “Of course you can run five
km without stopping!” she insisted, inviting me to try running
with her to prove it. And she was right. Well almost. After
four km, I got a stitch and felt like I was going to throw up
but I had run further without stopping than ever before. I
had discovered an alternative to the stranger’s voice in my
headphones; a friend to chat with can really make running feel
easier. Or at least it works well as a distraction to how hard
running can be.
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00:00:40
Images courtesy of Johanna C. Leahy
14
And running can be very hard. Since
that almost-five km with my friend last
summer, I’ve continued running two
or three times a week, sometimes in
company, sometimes alone. Every time
I set off, I groan and wonder why it
hasn’t got any easier. That’s the thing
with running. It doesn’t get easier
with practice but with practice and
determination one gets better at it and
this can be immensely rewarding.
A Divided World
The world seems to be divided into
people who ‘get’ running and those
who don’t. Rather like golf. ‘Oh be
careful with your knees,’ people have
said to me. Others have implied that
they’d rather die than try to run for
anything other than a bus. My 70-yearold father’s response to my New Year’s
Resolution to run ten
km without stopping was:
“What do you want to do
that for at your age?”
Well, here’s the answer,
dad.
meditative running can be because it’s
a repetitive task which lends itself to
thinking; running alone has replaced
walking as my contemplative, relaxation
activity.
I’m aware that pounding pavements
is tough on my knees and hips but I
wear appropriate footwear to cushion
the impact and I stretch well after
I exercise. So far my knees haven’t
complained and my attitude is, while my
joints work, I want to use them. I may
be middle-aged but my body still works,
and running allows me to make it work
for me. I am the boss of it, even
though I know that ultimately my body
will be the boss of me. I’m just not
ready to surrender to its insistence on
ageing and dying, yet. Running makes
me feel truly alive.
Surpassing Expectations
So what of my New Year’s
resolution to run ten
km? Last weekend, I
participated in the
Energizer Night Race
Malaysia at the Sepang F1
Circuit. Despite nerves
and concerns that I might
not be able to complete
the 15.5 km course (I
hadn’t yet managed to do
ten km without stopping
during training), I not
only finished, but I came 11th in the
Women’s Veteran category and was the
17th woman to cross the finish line
overall (out of around 750 runners). To
say I was surprised and thrilled would
be an understatement. By finishing the
course, I earned a medal for the first
time since childhood.
“Running
makes me feel
powerful, and
has given me
new goals
which have
boosted my
self-esteem.”
Running is good for
my heart and my lungs,
lowers my blood pressure,
helps fight muscle and
bone loss, and keeps
my weight in check. It
also keeps me flexible
and boosts my energy
levels. Of course, you could point
out that regular attendance at a gym
offers the same benefits. And you’d be
right. Running, however, also reaps
psychological rewards.
Running makes me feel powerful, and
has given me new goals which have
boosted my self-esteem. It has also has
made me more sociable. I’ve discovered
how life affirming it feels to go
running in Singapore, London, and
Kuala Lumpur, where fellow runners and
strangers, exchange greetings, always
with a smile. And then there are the
endorphins that running releases
bringing stress relief, slowing the
ageing process, boosting the immune
system, and generally making runners
feel good. For an activity that appears
high-paced and busy, it’s amazing how
And what did I do as soon as I’d
stretched my legs and caught my breath
after the race? I posed for a photo
of course, grinning from ear to ear,
proudly displaying my medal. At last
it was my turn to share my achievement
on Facebook. I may have been relatively
late in discovering a passion for
running, but perhaps this has made
me more appreciative of the positive
impact it has had, and continues to
have, over my body and my soul.
fitness
Ditch The Workout - Join The Party
If you haven’t heard of Zumba
yet, it’s time to dust off those
training shoes and buy a whole
new workout outfit because the
latest fitness craze dominating
the rest of the world has firmly
landed in Malaysia.
Thanks to a few innovative
Malaysian fitness instructors
who travelled overseas to
gain the relevant training and
certification, Zumba Fitness is
now a rapidly emerging trend in
Malaysia with over 70 certified
instructors throughout most
states. What differentiates
Zumba from other fitness programs
is that it incorporates a fun
approach to keeping fit, with a
party atmosphere, over the top
instructors and funky music.
The science behind the principle
also ensures a high intensity
workout. Unlike standard
aerobics which builds to its
peak in the middle of the
class, Zumba peaks and dips
during each routine keeping the
cardiovascular muscles moving
and engaging core muscle groups.
The Latin influenced dance moves
such as merengue, reggaeton,
and salsa to name a few,
choreographed to current chart
music, make you feel more like
you’re dancing in the club with
friends than having a vigorous
workout. All credit goes to
Colombian aerobic instructor,
Beto Perez. He founded Zumba in
the late 1990s, after he played
his own Latin music one day in
class when he forgot his workout
tape. Now the Zumba brand is
escalating in 70 countries with
over 50,000 certified instructors
worldwide.
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Chris Loh of Studio Bodyrock
in Melaka has been instructing
Zumba classes for the past two
years, and is testament to the
results of the growing boom.
“Our success stories are not
just fitness related, although
in most cases our members
have lost significant amounts
of weight and improved their
fitness. We also provide a social
platform for networking and it’s
satisfying to see after 15 years
in the fitness industry a program
which also helps build self
confidence.”
So now you know, you can join
the party that’s exercise in
disguise.For further information
or to find a registered
instructor in your area visit
www.zumba.com.
Step-ups
These help to
strengthen your gluteus,
hamstrings and quads.
vitacare.com.my/
2012/01/22/
zum ba-fitness
1.
Standing in front of
stairs or steps, place
one foot flat on the bottom
step. Ensure that your
entire foot is on the step
and your knee is aligned
directly above your ankle.
2.
With the weight on the
heel of your raised foot,
lift your opposite foot
and tap the step and the
floor.
3.
When you have completed
eight reps, alternate legs.
Fitness
Cardio For The Older Generation
knee
bends
With age, exercises need to provide enough cardio
to get your heart going but also take care of the
muscles and joints. Here are some simple exercises
that encourage balance and coordination. Remember to
breathe out as you lift and breathe in as you relax,
and don’t lock your joints when in strained positions.
Knee Bends
These are perfect
for strengthening
the muscles at the
back of your thighs.
1.
Stand straight and hold onto
a chair or bar for balance.
2.
Without moving your thigh, bend
one knee slowly, lifting your
foot as far as possible behind
you. Hold this position for 20
seconds.
3.
Slowly lower your foot. Repeat
with your other leg.
4.
Repeat ten to 15 times with each
leg, alternating between
each leg.
5.
Rest for three minutes. Then
repeat another set of ten to 15.
step-ups
hip
rotation
Hip Rotation
This is great for stretching the
outer muscles of the hips and thighs.
1.
Lie on the floor with your knees bent and
feet flat on the floor. Remember to keep your
shoulders on the floor at all times.
2.
With your knees bent together, gently lower
your legs to one side as far as possible.
Hold this position for 20 seconds.
3.
Move legs back to an upright position.
Repeat towards the opposite side.
4.
Repeat five times on each side.
Note: If you have had a hip replacement,
please do NOT perform hip rotation exercises
without permission or proper guidance.
17
01
In her travels through Asia, NIKOLa LOH found herself
wondering: What does happiness mean? And how do we
attain it? Here are the answers she found.
W
hilst travelling through Asia, I encountered an Irish man who had stayed for
a month in a Buddhist monastery in Thailand. He was unkempt and unshaven
and didn’t seem to mind walking through the bustling streets of Bangkok
without shoes. He reiterated his experience with the monks as being one of
pure happiness. He had found the illusive secret to the art of being happy, and he
attributed it to the simplicity of the lifestyle he had practised at the monastery.
He lived like a monk, ate like a monk, slept on a concrete bed, meditated and endured
two weeks of silence. By his own admission, he was truly happy.
I listened to his stories over a meagre lunch and was genuinely inspired by his
revelations. “The secret to being happy is to have nothing and to want nothing”. This
was such a simple theory in its conjecture and I decided that if I wanted to achieve
this state of happiness then I would have to learn more. Having just split up with
my boyfriend of three years during the journey, my self-esteem was low and I was in
serious need of some inspiration and motivation to keep going. We continued to talk
into the evening, despite the grumblings from my stomach (this as a result of step
one: one meal per day!). My new mentor continued in his teachings.
“Banish all material possessions, simplify your diet, meditate at least three times
a day…”. I wondered if I would be able to practice these philosophies when the time
came to hang up my travelling boots and settle back into my corporate job. Still,
enthralled by his tales I asked how these theories could be adapted to everyday
life. As we walked, he began to explain that everyday life as he once knew it had
ceased to exist, given over to this new plane of consciousness where material things
did not matter. I could see that the illusion of what he had previously manifested
as happiness was fading as he dodged high-heeled stilettos and barely winced as his
bare feet scuffed along in the densely populated evening crowd of Khao San Road. I
concluded that this route to happiness was perhaps a little too extreme for me, as
life outside the monastery did not seem to have the same appeal. Perhaps the art of
being happy was exclusive to only practising Buddhist monks?
It was enough inspiration and food for thought to keep me going on my journey.
In Laos, I met a Dutch artist who had been travelling across Thailand on an old
dilapidated motorbike with a group of likeminded companions. She had sketched and
painted her way through Europe, India and Africa and now in Asia, she had lost all of
her possessions, including her artwork after her bike eventually collapsed and caught
fire. She was now trying to piece together her voyage by re-creating the
02
lost paintings. Her happy
disposition and personality
were infectious and she exuded
a calm and contented energy.
I wondered how, in the face of
such disappointment, she could
maintain such a happy aura.
“It is what it is,” she
explained matter of factly.
“If I had set out on my
journey expecting everything
to be perfect then I would
have been disappointed”. As
I got to know her a little
better, I discovered that she
had a tough childhood, and
her escape from quarrelling
parents and not fitting in
with other children was
painting and subsequently
travelling. Here she stood in
donated clothing trying to
sell her art, having nothing
and wanting nothing, she was
happy. The same theory as
the Irish man, but with a
different perspective. It was
clear that her happiness was
not in conforming to someone
else’s manufactured ideas, but
in self-realisation. Her life
experiences had given her the
confidence to accept situations
as they arose, good or bad and
find a positive lesson enabling
her to move on. “The universe
gives you what you need – it’s
not always what you want.”
01
I journeyed on, infused with
this new perspective. Still,
I wondered why the universe
had left me in the middle of
Asia, alone, heartbroken, and
a million miles away from home
and happiness. What lesson
did I have to learn from
this situation and how could
there possibly be a positive
outcome?
As I stumbled the rest of
the way through my travel
itinerary, my confidence grew
and my focus changed. I began
to appreciate where I was,
and as I became inspired by
the things around me and the
people that I met, I stopped
feeling sorry for myself
and the answers presented
themselves. Further down the
track, in Malaysia, I met
the man whom I now call my
husband.
I was touched by many more
inspiring stories and people
during my travels. The most
valuable lesson that I learned
is that happiness is not a
tangible thing that can be
found. Neither is it a notion
of religion or an illusive
secret to be pursued, but a
state of mind that everyone
can achieve. You don’t have to
rid yourself of all material
possessions to be happy, but
we do create problems when
we think our value is based
on what we have and what we
do, not who we are. Having
self-confidence allows us to
face up to the “unhappy”
events or situations that we
will inevitably encounter in
life. Disappointment is not
always a bad thing either – it
teaches us how to be strong
in the face of adversity. When
we exercise self-confidence,
let go of expectations,
concentrate on being present
and look for the positive in
any situation, we can cease
the pursuit of happiness and
simply enjoy the art of being
happy in whatever we do.
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BEauty
A Smile’s Worth
A smile. It is simple, it is natural,
it is lovely – but also a seemingly rare
occurrence these days. We are living in a
world that is moving at such a pace that
it has become normal for everyone to keep
their heads down, focusing with a furrow,
on the many tasks in the day. Who has the
time to smile, and what is the big deal?
Well, besides making us more
attractive (it really does), smiling
has subconscious health and psychological
benefits. It lights up the face, radiates
positivity, and brings a sense of
happiness to the smiler and those in
receipt of it.
A study by the British Dental Health
Foundation has shown that smiling
dramatically improves your mood. Dr
Nigel Carter, CEO, states; “We have long
been drawing attention to the fact that
smiling increases happiness both in
yourself and those around you, so it is
good to receive backing of this scientific
research. A healthy smile can improve
your confidence, help you make friends
and help you to succeed in your career.”
Smiling has an amazing knock-on effect.
It brings a positivity to your outlook
and gives you a positive aura. This in
turn makes others more receptive towards
you, and encourages warm and friendly
community environments. You’ll end up
feeling more comfortable in yourself
and with your place in your community
and this brings about a strong sense of
support and friendship from others around
you. All these little factors play a
huge role in significantly reducing stress
levels; which then reduces the risk of
a whole variety of stress-induced medical
issues such as high blood pressure, poor
digestion, high blood sugar levels and
depression. Can you believe that it all
starts with a smile?
It only takes a simple upward movement
of the lip muscles to have a wonderful
smile. Now that you know its positive
effects, will you be making time to
smile more throughout your days?
22
BEauty
Trilogy Certified Organic Rosehip Oil
If your skin concerns
include scars, stretch
marks and wrinkles,
Trilogy Certified Organic
Rosehip Oil is a powerful
100 percent natural
skincare product that’s
clinically proven to
address them.
ACTIVE INGREDIENTS
Essential fatty acids
and vitamins, moisturise,
soften and smooth your
skin, to address skin
concerns like dry,
ageing skin as well
as uneven skin tone.
Trilogy Certified Organic
Rosehip Oil is ideal
for pregnant mothers
to prevent or improve
stretch marks; as well
as gentle enough and safe
to be used on babies.
BREAKFAST
Always ensure you eat breakfast in the
mornings even if you don’t feel like it. It
regulates the eating patterns for the day
and prevents overeating!
GOOD PROTEIN
Eating protein in every meal will make you
feel more full and satisfied. Good proteins
are pulses, chicken, fish and milk.
BEauty
Ten Ways To Look Good Inside & Out
How to look good – it’s an age old quandary.
Many of us forget that one of the easiest
ways to look good is to incorporate
healthier foods and habits into our diet.
Here are a few tips to get you started.
STRAWBERRIES
Throw some strawberries into your diet;
they’re high in vitamin C and help to
ward off wrinkles and dry skin. It’s down
to their ability to increase collagen
production and soak up free radicals from UV
rays. If you can’t get hold of strawberries,
don’t worry – any fruit high in vitamin C
will do the trick as well.
TOMATOES
For smoother skin, eat more tomatoes. It’s
been found that people with smoother skin
had a higher concentration of lycopene – the
natural pigment found in tomatoes! Other
good sources of lycopene are carrots and
watermelon.
NUTS
When snacking, opt for nuts instead of
chocolate or crisps. Nuts are full of
good fats and antioxidants that can reduce
cholesterol levels, dilate blood vessels and
prevent the hardening of arteries.
FRUITS
It’s much better to eat fruits as they
are instead of in juice form, as these can
have deceptively high levels of sugar and
calories.
DARK VEGETABLES
Darker coloured vegetables are more
nutritious and fibrous, so eat more broccoli,
bok choy, spinach and kale.
OLIVE OIL
Try to use olive oil as much as possible,
especially ‘extra virgin’, which means it’s
the least processed. Olive oil contains
powerful antioxidants called polyphenols
that keep cells from mutating and becoming
cancerous.
CINNAMON
Cinnamon gives you a mild energy boost,
aids digestion and relieves abdominal pains
caused by excessive gas. Add a sprinkle to
your tea or cereal.
LEMON PEELS & PARSLEY
Adding lemon peel to your food can ease
bloating, nausea and poor appetites. If
you’re eating out, eat the parsley garnish
you find on the side. It helps prevent water
retention, and contains over three times the
amount of vitamin C as the equivalent amount
of orange!
These are just a few tips to start with in
the mission to optimise your daily health.
Remember, as mother always says: “You are
what you eat!”.
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Ingredients
4 eggs
500g banana slices
100g light brown sugar
29g Daily Right Stevia Sweetener
250g butter or corn oil
200ml full cream UHT milk
350g self raising flour
150g wholemeal flour
10g baking soda
100g toasted pecans
250g grated carrot
10ml vanilla essence
Makes two cakes (eight inch mould)
Food
Banana Cake
1.
Preheat your oven
to 175C. Sift the
self raising flour,
wholemeal flour and
baking soda.
2.
With a “K” beater,
whisk the brown
sugar, Daily Right
Stevia Sweetener
and butter at
medium speed for
two minutes, then
add in the eggs
one at a time. Add
the banana, carrot
and UHT milk to the
batter and continue
beating for another
two minutes.
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3.
Gently fold the flour
mixture into the
banana batter.
4.
Spoon or pour the
batter into two
eight inch cake
moulds and bake for
40 minutes, or until
golden and set.
295 GRAMS
WALNUTS
EGGS
1.5 tsp
VANILLA
EXTRACT
270 GRAMS
SEMI-SWEET
CHOCOLATE
CHIPS
100 grams
2 large
all
purpose
flour
225 Grams
15 Grams
DAILY RIGHT STEVIA
SWEETENER
1 TSP
UNSALTED
BUTTER
BAKING
SODA
1.5 TSP
SALT
160 Grams
LIGHT BROWN
SUGAR
Food
Chocolate Chip Cookies
1.
Preheat oven to
180C with rack in
centre of oven.
Line two baking
sheets with baking
paper.
2.
Beat the butter
with an electric or
hand mixer until
smooth and creamy.
Add brown sugar and
Daily Right Stevia
Sweetener and beat
for about two
minutes, or until
fluffy. Beat in
eggs one at a time,
making sure
to beat well after
each addition. Add
the vanilla extract
and beat until well
mixed. Scrape down
the side of the
bowl as needed.
5.
In a separate bowl,
combine the flour,
baking soda and
salt. Add the dry
ingredients to the
egg mixture and
beat until mixed
well, adding the
chocolate chips and
nuts.
6.
If you find
the dough very
soft, cover and
refrigerate until
firm (30 minutes to
two hours).
7.
Using a teaspoon,
drop teaspoon-sized
balls of dough onto
prepared baking
sheets. Bake for
ten – 12mins or
until golden brown.
Makes 50 cookies
25
Food
Chocolate Chip Muffin
INGREDIENTS
250g flour
2 eggs
180ml vegetable oil
200ml UHT milk
150g low fat yoghurt
29g Daily Right Stevia Sweetener
10g baking powder
15g cocoa powder
100g chocolate chips
Cornflakes for garnishing
Makes 12 muffins
26
1.
Preheat oven to
175C. Sift the
Daily Right Stevia
Sweetener, flour,
baking powder
and cocoa powder
together.
5.
Add in the
chocolate chips.
3.
Whisk the eggs
and vegetable oil
together with a “K”
beater, then slowly
add the milk.
7.
Sprinkle cornflakes
on top of each
muffin.
4.
Stop the machine,
add in the low
fat yoghurt and
continue to mix
well.
6.
Pour the mixture
into a prepared
muffin tray.
8.
Bake for 25
minutes, or until
set.
Food
Guilty Pleasures
There are negative health issues lurking behind nearly all the
foods that we all like to indulge in from time to time. But the
good news is, we don’t have to covet these yummy foods from afar.
Recent studies show that a little of what you like can actually be
good for your body, and your mental health too.
CHEESE
Cheese can be high in fat and
calories but is a great source
of calcium. Calcium keeps
your bones strong and helps
prevent osteoporosis, which is
especially important for women.
Lower-fat and lower-calorie
varieties also provide the same
nutrients.
STRONG FLAVOUR
Eat cheeses that have a strong
flavour such as feta and blue
cheese. You will eat less and
still enjoy the taste.
RED WINE
Red wine, in moderation, has
long been thought of as heart
healthy. The alcohol and
antioxidants such as Resveratrol
help prevent heart disease by
increasing levels of ‘good’
cholesterol and protecting
against artery damage.
WITH A MEAL
Enjoy a glass of red wine with
your evening meal, but don’t
overindulge.
CHOCOLATE
Chocolate is a weakness for
many people, and part of the
allure is the guilty pleasure
of eating it. A bar of dark
chocolate (40 grams) contains 13
grams of fat, eight of which are
saturated. However, some of this
saturated fat is in the form of
stearic acid, which is converted
by the liver into ‘healthier’
monounsaturated fat.
Dark chocolate also contains
flavanols, antioxidants that
have a blood-thinning effect
which can benefit cardiovascular
health. Researchers in
Switzerland have also reported
that eating dark chocolate (1.4
ounces of it) every day for two
weeks reduces stress hormones,
including cortisol in highly
stressed people.
DARK
Go for dark chocolate, which
contains less fatty cocoa
butter. If you enjoy chocolate,
go ahead, indulge – just choose
a smaller portion.
27
Mind / Soul
Decluttering Your Space & Mind
CLUTTER
1.
A confused or disordered
state of collection;
a jumble
2.
To fill or spread over
in a disorderly manner
www.thefreedictionary.com
We are all guilty of clutter, or ‘collecting’ as some of us like
to put it. It is difficult to throw things away, particularly
those that we have collected through the years. These things
contain memories and sentimental value; or we hold on to them
for their ‘future uses’, which most of the time never reach
fruition. Over time, this hoard of bric-a-brac accumulates very
quickly and your living space can start to dwindle without you
realising it.
The lack of space creeps up on you until one day you feel a
nagging feeling for an urgent Spring Clean. Aside from the
obvious reason for this prompting (i.e. the clutter stuffed
into cupboards and under beds), this prompting also comes from
a stirring in our subconscious. The presence of useless items
around the home has the same effect in the space of our minds.
In other words, clutter around you creates a cluttered mind.
It’s a daunting task, but you can start today. Look around your
home and have a big Spring Clean. Open up those storerooms,
look under the bed, go through your drawers. Start compiling
everything and making a list of what you need and what you
don’t.
After this is done, sit back and enjoy the extra space you’ve
got! Now study each room and decide on the atmosphere you want
for it. For instance, the bedroom is usually linked to calmness
and serenity. It helps your peace of mind at night if the feel
of the room reflects these characteristics.
28
Consider moving furniture around for a better
flow. Think about where you would walk, spaces
you want to have and creatively rearrange!
If you’re still lacking space, clever storage
always helps, like under-bed storage and
wall fixed shelving. On a desk or countertop,
grouping and placing items in trays and
allocated boxes keeps items organised and easy
to find.
Painting the walls is an easy way to bring
character into a room. Blue and apple green are
great colours for calmness; dark green, cream
and grey are perfect for a rustic charm and
colours like bright blue, red and yellows bring
alertness and freshness.
In the kitchen, think about the best places
for items – for instance, the onions and
garlic should be kept fresh in wicker baskets
in easy to reach areas. Knives are great laid
out neatly on a magnetic knife rack or a knife
block. Additional storage is easily achieved
with hooks on rails for kitchen essentials like
pots and pans. An uncluttered and organised
kitchen is much more enjoyable to cook in.
Decluttering your collected things can take
time, so remember: Enjoy the process and don’t
get stressed. Refresh your surroundings for a
refreshed mind!
Mr. Mohd Farik Abdul
Rahman chose to work
at Vitacare because
of vitacare's holistic
approach, meaning it is
not only about drugs
& supplements but
eating and emotions.
30
ask the pharmacist
Mr. Mohd Farik Abdul Rahman
Why did you choose to work at
Vitacare?
Vitacare’s approach is
different; it’s holistic,
meaning it’s not only about
drugs and supplements but eating
and emotions.
What are your thoughts on
looking good inside & out?
I would say this covers
everything, including the
spiritual, physical and
emotional aspects of oneself.
So if you exercise, but you’re
emotionally unstable, your state
of mind will have a detrimental
effect on your overall body
state. Therefore, you need to
have a balance.
What is your perception of
looking good inside?
This means two things: your
emotions and the physical state
of your organs. Your emotions
control most of your organs, so
if your brain functions well,
your hormones will be balanced.
Your human growth hormone (HGH)
controls your energy levels.
If you get enough sleep, your
pituitary gland will produce
enough HGH. There are two cycles
where HGH is produced: From 10
p.m. to 2 a.m., and 3 a.m. to
5 a.m. If you don’t get a good
night’s sleep, your HGH levels
will be low and you will be
tired, lethargic and irritable
the next day.
Do you think eating healthily
makes you feels good
inside & out?
Yes, it balances your body and
gives you the right amount of
minerals you need to get you
through the day. If you eat the
right amount, your body will
produce sufficient HGH to get you
through the day.
What would you recommend to
rejuvenate the body?
There are supplements that
help improve HGH levels. The
production of HGH needs protein
and amino acids, so it doesn’t
matter if you’re vegetarian or a
meat eater. You can get it from
your vegetables, meat products,
eggs or dairy products. There
are certain products in the
market that can give you a good
balance of amino acids, so that
the body can produce enough HGH
for the day.
What is an important factor that
will help you achieve happiness
physically & mentally?
Managing stress levels is
important. Stress will bring you
down and is the main factor that
contributes to health issues
such as high blood pressure, and
strokes. If you learn to cope
with stress, everything will
come into place like a chain
reaction. To relax, I would
suggest drinking chamomile tea
or taking some calcium tablets
to calm the brain before you
sleep. I practice blood typing;
I believe that everybody is
created differently according
to their blood type. Blood type
A is least able to cope with
stress and tends to worry too
much. I would suggest taking
more B12, which is brain food
to fight stress and works for
blood type A and B. B12 is food
for the nerves, allowing them
to function properly and reduce
misfiring, which triggers anxiety
attacks. It all boils down to
balancing your natural food.
You can get B12 from eating
leafy vegetables, egg yolk and
anchovies.
What kind of diet would you
recommend to make you feel good?
Frankly, I believe in the bloodtype diet. Check your blood type
and eat accordingly. We are
created according to our genes,
so when you eat according to
your blood type, your body can
produce enzymes to break down
your food. Over time, if you
don’t eat right, your body will
go haywire and won’t be able to
digest food properly.
Is it important to have a
healthy digestive system to feel
good inside & out?
Yes, definitely! You are what
you eat; whatever goes in must
eventually come out. If it
doesn’t come out, there are a
lot of diseases that can appear.
The equilibrium of good and bad
bacteria is important. If you
have bad bacteria colonising
the colon, this will create
havoc and cause irritable bowel
syndrome. Besides eating well,
go for a detox program every
three to six months, according
to your body’s needs. Neem,
which is bitter, is good for
detoxifying the liver. To
detox the intestines, take
slippery elm, psyllium husk and
probiotics. You also need to
have enough prebiotics so you
can ensure the probiotics can
live well in your body. Eating
junk food creates an imbalance,
which decreases your probiotics
and causes your immune system to
go down.
You can find Mr. Mohd Farik
Abdul Rahman at Wangsa Walk Mall
Vitacare pharmacy
03-4142 8818
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01
Food for the soul
Inspirations Every Quarter
“Anyone who keeps the ability to see beauty never grows old.”
Franz Kafka
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02
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